Dec 31, 2008

Keys For Ripped Abs

Strong Core & Lower Body Fat

Dec 26, 2008

BMI Prime

BMI Prime, which is a simple modification of the BMI system, is the ratio of actual BMI to upper limit BMI 

As defined, BMI Prime is also the ratio of body weight to upper body weight limit, calculated at BMI 25.

Individuals with BMI Prime less than 0.74 are underweight; those between 0.74 and 0.99 have optimal weight; and those at 1.00 or greater are overweight. 

Dec 23, 2008

More Benefits of Bananas

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. 

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

  • Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana! . This i s because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
  • PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
  • Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
  • Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
  • Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through the ir exams this year by eating bananas at breakfast, break, and lunch in a bid to boost the ir brain power. Research has shown th! at the p otassium-packed fruit can assist learning by making pupils more alert.
  • Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
  • Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soo the s and re-hydrates your system.
  • Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
  • Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. 
  • Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
  • Nerves: Bananas are high in B vitamins that help calm the nervous system.

Dec 5, 2008

Burning Calories Through Cycling

Calories Burned, Bike Riding per hour (at 140 lbs)

Bicycling, 10-11.9 mph, light effort - 381
Bicycling, 12-13.9 mph, moderate effort - 508
Bicycling, 14-15.9 mph, vigorous effort - 636
Bicycling, 16-19 mph, very fast, racing - 763
Bicycling, >20 mph, racing - 1017
Bicycling, Mountain or BMX - 540
Bicycling, stationary, general - 318
Bicycling, stationary, very light effort - 191
Bicycling, stationary, light effort - 330
Bicycling, stationary, moderate effort - 445
Bicycling, stationary, vigorous effort - 667
Bicycling, stationary, very vigorous effort - 695


Dec 3, 2008

Resistance Bands

The elastic resistance band is a portable alternative to weights for strength training.

Dec 1, 2008

Self Spotting Techniques for Heavy Lifting

When you are doing a chest workout at home and using heavy weights, you either need two spotters or need to use a self-spotting methods for safety. You can use a self-spotting rig or you can use the book method.

Nov 27, 2008

Spartan Muscle Ab Training

Spartan Muscle ab training by Michael J. Hanging Knee Raise and Advanced Hanging Twist.

Nov 24, 2008

Chest Training

static contractions
cable cross
weighted dips

Nov 19, 2008

Healthy Snacks: Trail Mix

See more recipes and videos at Eat Drink or Die

How to make one, with Owen Kibbin

Nov 13, 2008

Risks of Love Handles

Waist size seems to be a good indicator of risk of earth demise, according to European study. Every extra 2inches of waist size correspond to 13-17% increase in risk of an early death, according to researches of Imperial College in London. 

via BBC

Nov 9, 2008

Calisthenics: Eight count

Learn how to do the all in one calisthenics exercise, the 8 count body builder

Nov 5, 2008

Essential Amino Acids

Eight amino acids are generally regarded as essential for humans: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine.

Cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), histidine and arginine are additionally required by infants and growing children.

Essential amino acids are so called not because they are more important to life than the others, but because the body does not synthesize them, making it essential to include them in one's diet in order to obtain them.

Oct 23, 2008

High Fiber Shakes

See more recipes and videos at Eat Drink or Die

Men's Health cover model Owen McKibbin makes a high-fiber smoothie'

Going Bananas

Got this in my inbox yesterday:

Health benefits of eating bananas: 

  • Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
  • Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes ove! r-acidit y and reduces irritation by coating the lining of the stomach.
  • Temperature control: Many o the r cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mo the rs. In Thailand , for example, pregnant women eat bananas to ensure the ir baby is born with a cool temperature.
  • Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because the y contain the natural mood enhancer tryptophan.
  • Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 the y contain, as well as the potassium and magnesium found in the m, help the body recover from the effects of nicotine withdrawal.
  • Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, the reby reducing our potassium levels.. These can be rebalanced with the help of a high-potassium banana snack.
  • Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
  • Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the o the r vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

PS: Bananas must be the reason monkeys are so happy all the time!

Oct 21, 2008

Best Chest Workout

More on Bottle Water Contamination

According to WebMD:

  • In its test of 10 best-selling brands of bottled water, the Environmental Working Group (EWG) found mixtures of 38 different pollutants including bacteria, fertilizer, and industrial chemicals in some of the tested brands at levels that were similar to tap water.
  • Samples of the Sam's Choice water purchased at a San Francisco area Wal-Mart had levels of the disinfection byproducts trihalomethanes that exceeded the California legal limit for these chemicals.
  • Samples of Giant's Acadia brand water also had levels of the chemicals that exceeded California safety standards, although the brand was sold only in mid-Atlantic states, where it met standards.
  • Samples of the Sam's Choice brand also had higher-than-allowed levels of the chemical bromodichloromethane, which is a known carcinogen.

Oct 16, 2008

Bottled Water not too Safe?

A study found that bottled water may not be as safe as we think they were. 

Tests conducted by the Washington-based Environmental Working Group found contaminants such as caffeine, acetaminophen, fertilizer, solvents, plastic ingredients and the radioactive element strontium in 10 brands of bottled water.

Oct 14, 2008

Health Shakes: Peanut Butter Smoothie

See more recipes and videos at Eat Drink or Die

High protein peanut butter smoothie, prepared by Men's Health cover model Owen McKibbin

iPod and Hearing Loss

Listening to music players for up to 5 hours a day may cause permanent hearing loss, according to a study done in the European Union.


Oct 12, 2008

Killer Abs

When it comes to toning your torso, there are three keys to success: cardio exercise, strength training, and a balanced diet.

How To Perform Dips

Oct 11, 2008

New Exercise Guidelines Released

New exercise guidelines were released by  the US Health and Human Services

Key guidelines by group are:

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

Oct 2, 2008

Jump Rope Techniques

Some of the techniques that can be used when jumping rope are:

Basic jump
This is where both feet are slightly apart and jump at the same time over the rope. Beginners should master this technique first before moving onto more advanced techniques.
Alternate foot jump (speed step)
This style consists of using alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute as compared to the above technique.
This method is similar to the basic jump with the only difference being that while jumping, the left hand goes to the right part of the body and vice versa for the right hand.
Double under
To perform a double under, the participant needs to jump up a bit higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In fact, in competitive jump rope, triples, quadruples ("quads"), and quintuples ("quins") are not uncommon.
Combination jumps
There are many more difficult jump roping tricks that combine two or more of these techniques to make a single trick. These combinations can also be used in Chinese Wheel, Double Dutch, and Long Rope.
Leg under x
The leg under x is a complicated trick where the jumper puts the left hand under the right leg and the right hand over the left leg.
Many other variations are possible, including: "skier", a side-to-side jump keeping the feet together; "bell", a front-and-back jump keeping the feet together; "scissors", a jump putting one foot forward and the other back, then switching back-and-forth; "jumping jack", a jump putting the feet apart and then together; and "can-can" a jump with one leg up and bent, followed by a jump with both feet on ground, followed by a jump kicking the foot out.

Sep 30, 2008

Sep 24, 2008

Proper Form for Crunches

Proper starting form is lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis, with hands placed behind or beside the neck, or crossed over the chest. Using the hands to exert force on the neck can cause injury, so common practice is to avoid placing the hands behind the head itself. 

The hands can however, form a shelf to support the weight of the head, so that the neck flexor muscles can relax during the movement. So long as the neck remains in an extended position with the neck flexors relaxed, then the hands are not exerting excessive force and it will not cause injury.

Sep 23, 2008

Anabolic Steroids

Serious health risks can be produced by long-term use or excessive doses of anabolic steroids. These effects include harmful changes in cholesterol levels (increased low-density lipoprotein and decreased high-density lipoprotein), acne, high blood pressure, liver damage, and dangerous changes in the structure of the left ventricle of the heart.

Sep 22, 2008

Vitamin C vs. Hypertension

Vitamin C can fight hypertension, according to Italian research. In the research, ascorbic acid was administered intravenously.

Sep 17, 2008

Subcutaneous fat

Subcutaneous fat is found just beneath the skin as opposed to visceral fat which is found in the peritoneal cavity. Subcutaneous fat can be measured using body fat calipers giving a rough estimate of total body adiposity.


Sep 11, 2008

Fit Lad of the Day

Muscle Building Workout Routine

Water Intake

The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men.


Sep 6, 2008


The National Sleep Foundation in the United States maintains that eight to nine hours of sleep for adult humans is optimal and that sufficient sleep benefits alertness, memory and problem solving, and overall health, as well as reducing the risk of accidents.

A widely publicized 2003 study performed at the University of Pennsylvania School of Medicine demonstrated that cognitive performance declines with fewer than eight hours of sleep.

Sep 2, 2008

Side obliques

Side obliques crunches performed with resistance

Weighted Side Bends

Aug 24, 2008

An Apple a Day...

According to studies, apples possess phenolic compounds which may be cancer-protective and demonstrate antioxidant activity.

Aug 23, 2008


Kiwifruit is a rich source of vitamin C, 1.5 times the DRI scale in the US. Its potassium content by weight is slightly less than that of a banana. It also contains vitamins A and E.

The skin is a good source of flavonoid antioxidants. The kiwifruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid.

Usually a medium size kiwifruit contains about 46 kilocalories, 0.3 g fats, 1 g proteins, 11 g carbohydrates, 75 mg vitamins and 2.6 g dietary fiber.


Aug 10, 2008

Is Stretching Important?

NYT has a piece about the importance (or lack thereof) of stretching before exercise, here and the study can be found here

Aug 5, 2008


The pectoralis muscle can be trained for athletic or bodybuilding purposes. The following compound exercises are often used to increase the strength and mass of the muscle:

* Bench press, with various bench angles (flat, incline, and decline)
* Press up
* Dips

Isolation exercises include:

* Flyes or Flies
* Cable Crossovers
* "Pec Deck" machines

Water Intake

Reference daily intake for water is 3.7 L/day for human males aged 19-30 years. Food contributes 0.5–1 L, and the metabolism of protein, fat, and carbohydrates produces another 0.25–0.4 L. Thus, a person needs to drink approximately 2–3 L of water per day.

Jul 30, 2008

How Much Protein?

Ever wonder how much protein is in the food you eat? Here's a rundown on some of the foodstuff:

Hamburger patty, 4 oz – 28 grams
Chicken breast, 3.5 oz - 30 grams
Fish fillets or steaks (cooked) , 3.5 oz. - 22 grams
Tuna, 6 oz can - 40 grams
Bacon, 1 slice – 3 grams
Ham, 3 oz serving – 19 grams
Egg, large - 6 grams
Milk, 1 cup - 8 grams
Tofu, ½ cup - 20 grams protein
Peanut butter, 2 Tablespoons - 8 grams


Jul 25, 2008

Resistance Training

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).

Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force.

Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

Resistance training can be performed using various types of exercise equipment or:

* Resistance bands
* Exercise machines
* Swimming machines


Jul 22, 2008

An Apple a Day...

According to studies, apples possess phenolic compounds which may be cancer-protective and demonstrate antioxidant activity.

Jul 12, 2008


Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness.

Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

Overtraining may be accompanied by one or more concomitant symptoms:

* Persistent muscle soreness (Delayed onset muscle soreness)
* Persistent fatigue
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Decreased sexual performance
* Weight loss


Jul 10, 2008


Bananas are a valuable source of vitamin B6, vitamin C, and potassium.

Jul 9, 2008

Deltoid Training

The deltoid muscle has three sections, the front head, the side head and the rear head. These heads have different actions and so need different strength training exercises to completely train the whole of the muscle.

* The front deltoid is used in all pressing movements, such as the bench press, and can be trained adequately without any isolation movements. However for isolation front dumbbell raises are the most commonly used.

* The middle head of the deltoid is the main abductor at the gleno-humeral joint (shoulder) and is commonly trained using side lateral raises (also known as the shoulder fly. The middle head also benefits from overhead pressing movements.

* The rear head of the deltoid is best trained with bent-over dumbbell laterals (an inverted fly)


Jul 6, 2008


Delayed onset muscle soreness (DOMS), sometimes referred to as "cramps", is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels.

DOMS typically causes stiffness, swelling, strength loss, and pain. Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness.

Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.


Jun 30, 2008

Health Tip

The American College of Sports Medicine and the American Heart Association recommend exercising for at least 30 minutes per day, five days per week, at a moderate intensity (enough to increase breathing rate, but still allow for conversation).


Jun 28, 2008

Form in Crunches

Proper starting form is lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis, with hands placed behind or beside the neck, or crossed over the chest.

Using the hands to exert force on the neck can cause injury, so common practice is to avoid placing the hands behind the head itself. The hands can however, form a shelf to support the weight of the head, so that the neck flexor muscles can relax during the movement.

So long as the neck remains in an extended position with the neck flexors relaxed, then the hands are not exerting excessive force and it will not cause injury.

Jun 20, 2008


The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly. (Wikipedia)

Jun 10, 2008

Jun 9, 2008

Coach Geoff's Fitness: Ep 1

Ep 1- introduce pushups
Ep 2- introduce pullups, chinups, chest ups etc.
Ep 3- introduce core exercises
Ep 4- introduce leg exercises
Ep 5- introduce posterior chain exercises and shoulders/pressing exercises
Ep 6 and beyond- workouts with scalable exercises that beginners through experts can benefit from.

Jun 7, 2008

Back Exercise - Mass Building

Using mass building exercises to build back.

Jun 6, 2008

Back Muscles

for definition

Jun 3, 2008

Jun 1, 2008

May 23, 2008

Hydrate, and Rejuvenate

Drinking water helps to flush toxins from your body, and prevents ailments.

How Much Body Fat Should You Have?

Your body needs a certain amount of fat in order to function, and body fat can be determined in several ways, including calipers, underwater or hydrostatic weighing, and body fat scales.

How much should you aim for? Check out the table below:

Categories Female Male
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese >32% >25%


  • This site has a useful guide on how to measure body fat.

May 20, 2008

Lower Ab Workout

Juices and Heart Disease

Juices, such as grapes and apples, can prevent the development of atherosclerosis , French researchers have found.

Juices contain phenolic compounds, which are powerful antioxidants contained in fruits, which help prevent the disease.

May 16, 2008

Side Obliques Crunches

side obliques crunches performed with resistance

May 13, 2008

Hard Work Pays Off

A video discussing supplement usage and a little encouragement for everyone who has the guts to post fitness videos.

May 12, 2008

Hydrate, and Rejuvenate

Drinking water helps to flush toxins from your body, and prevents ailments.

May 11, 2008


Health ans Sleep

A study has found that too little or too much sleep can be detrimental to one's health, according to American Academy of Sleep Medicine.

How to Cool Down in Kickboxing after a Workout